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Bandit CrossFit WOD–Wednesday, January 13, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

2: 3-Position Clean + Jerk (Build to 1RM)

Clean from hips, above knee, floor.

Conditioning

3: Metcon (3 Rounds for time)

With a Running Clock:

Part A. At the 0:00

2 RFT:

20 Wall Balls, 20/14

10 C2B Pull ups

Part B. At the 5:00

2 RFT:

18 Wall Balls, 20/14

8 C2B Pull ups

Part C: At the 10:00

2 RFT:

16 Wall Balls, 20/14

6 C2B Pull ups

Score is your time for each part. For part b and c, make sure to do the math and do the actual time it took you to complete the work.

For example, if you finish Part B at 8:30, that means that part took you 3:30.

Note: This work should be done fast and furious. Don’t spend a lot of time in transition or coming off the bar or pausing in the wall balls. You should be working straight through because you know that you have rest coming. If you are finishing this work with very little rest, you need to scale the reps, the weight or the pullups.

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